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Close-Grip Bench Press

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Triceps

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Triceps
Instructions: 
Lie on a flat bench with your feet on the ground and your shoulders about 3-4 inches down the bench from the uprights.

Grip the bar so that there are about 6 inches between your thumbs. Space your hands evenly using the markings on the bar. Lift the bar off the rack to a point directly above your shoulder joints.

Lower the bar to the center of your chest (Pectorals) with your upper arms moving directly out to the sides; touch your chest lightly. Press the bar up to the starting position; do not lock your elbows at the top.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

Do not bounce the bar off your chest and always keep your buttocks on the bench.

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